Tee shirt fundraiser for team MBS

Help our athletes get to Utah to represent MBS in the CrossFit Southwest Regionals. Each athlete is responsible for their own travel expenses and proceeds from these
shirts will help offset that financial burden.

Front Design includes the names of our Regionals Athletes
Back Design includes the names of all of our amazing MBS CrossFit members.

We are taking pre-orders starting NOW and would like to submit our order by May 10th.

This limited edition design will be $35 and all proceeds will go to Road To Regionals funding. Please indicate here if you’d like one and bring your cash/check in asap.

Dudes = t shirts
Chicas = tank option / shirt option
All shirts/tanks will be American Apparel and run true to size.

Workout of the Day

A. Basic warm up

B. On a 10-minute clock, work up to a heavy 3RM weighted pullup. Work quickly.

C. 3 Rounds for max reps:
1 minute of Pushups
1 minute of Pullups (chin over)
1 minute of double KB Thrusters 35/25 lb.
1 minute of Row for calories
1 minute switch over (so actually 5 minutes rest)

Work with a partner, where one partner will go through the entire round, then you will switch during the 60 seconds. You will work for 4 minutes, then get a 5 minute rest…how hard could that be?! Total reps together for a final score.

For the Ladies….

The Women’s Only class at MBS has become wildly successful. A fun, high energy and supportive environment along with coaching specific to women’s bodies is what you’ll find here. Don’t, for a minute, think that you’ll be getting off easy! You will be pushed and encouraged into PRs and things you never believed you could do. Women supporting women, that’s where the magic happens. Mondays, Wednesdays and Fridays at 9am.

Workout of the Day
A.10 min AMRAP
ALL with PVC
20 air squat, front squat, OHS
20 press, push press, jerk
20 deadlift, sdhp, power clean
20 snatch and CJ

then
B. Snatch “Gwen”

Snatch15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Can be power or squat snatch.

Competitors
Back squat 3-3-3-3-3 up to a heavy 3, maybe a PR

Regional workouts are getting announced this Wednesday on games.crossfit.com. Any guesses on what the programming will look like?

Registration for the Colorado Open opens at 9 AM MST on May 1st. There will be 180 Open slots and 48 Pro slots. This event sells out very fast (last year it was over in a matter of minutes). So, if you want to compete, be at your computer at 9am Wednesday morning.

Workout of the Day

A. 15 minutes of sled push (build weight), 10 PVC or barbell jerks, 2 Turkish get ups, 5 pullups, 10 PVC or barbell OHS, 10 Box jumps. Start slow and build up speed.

B. 5 Rounds for time:
15 Burpees
15 Box jumps 24/20″
1 Rope climb or 5 burpee pullups

then, 100 KB swings 53/35 lb. in as few sets as possible. Write your time for the WOD, then the weight and # of sets it took you to complete. Rest as needed btw, but when you start the KB, finish as quickly as possible.

Competitors
skill practice, finish each in this order:
5 rope climbs
200 Double unders
50 HSPU

C. Cool down/stretch for 5 minutes

If you’re sore and tired from the week but you still want to get an active recovery day, come to gymnastics! We always do skill work and the workout is always bodyweight, so you can still get a burner without lifting heavy weights.

SKILL: We will be working on handstand walking (including pulling the sleds)

The GWOD for today is:

Complete as many REPS as possible in 10 minutes:

1 Kipping Toes to Bar
1 Handstand Push Up
2 Kipping Toes to Bar
2 Handstand Push Up
3 Kipping Toes to Bar
3 Handstand Push Up
…and so on, continue adding one rep per round.

What’s the WOD today? “IT DOESN’T MATTER!!” You will all conquer it regardless. How many of you don’t even read the WOD at the bottom of the blog? I challenge you all to start coming into the gym with The Rock’s attitude. Who cares what it is, if its heavy, if its short, long, your strength, weakness, or goat. Come in and tell yourself, “It doesn’t matter” what it is, but I’m going to kill it! This is definitely funny but it gives a perspective into the positive mental attitude (PMA). Your PMA will pave the way for your success. Always positive!

Workout of the Day
Five rounds for time of:
7 Muscle-ups
Run 400 meters

Workout of the Day

A. Run 500, 10 Pushups, 20 Lunge steps, 30 Kb snatch (light) x 2

B. 21-15-9 reps for time:
Toes to bar
Muscle snatch 75/55 lb.
Pushups
Hang muscle squat clean 75/55 lb.

Don’t move your feet for either the snatch or the clean, keep a wide stance. The focus with both of these is to reach FULL extension of the hips - practice! Then, after a short rest, spend about 10 minutes working on split jerk. Use a light to moderate weight and alternate feet. Get as many practice reps as possible in 10 minutes.

C. Stretch/cooldown

Hook Grip?

We need to be using a hook grip for our Olympic lifts. What is hook grip? It is a grip in which the thumb is trapped between the bar and the first and second fingers (rarely the third if you have big hands).

Why hook grip? Because for both the clean and the snatch, this method of holding the barbell is necessary to maintain control and position during the first and second pulls. The following [about hook grip] is from Greg Everett’s Olympic Weightlifting: A Complete guide for Athletes & Coaches:

It’s important to understand that the thumb is itself wrapped around the bar inside the fingers and not simply pinned perpendicularly to the bar. This arrangement takes advantage of the greater strength of the thumb relative to the fingers-with the thumb wrapped over the fingers as it would be in a conventional grip, it will typically reach only the index finger and have a weak purchase on it.

By wrapping the thumb around the bar directly, we create a powerful hook on the bar, which can be reinforced by the grip of both the index and middle fingers, which serve more to support the hook of the thumb than to grip the bar directly. With two fingers over the thumb rather than only a weak section of the thumb over one finger, we also create far more friction to secure the grip. In short, the Hook grip optimizes the anatomy of the hands for this application.

Do we hold on to the hook grip for the duration of the snatch? Or Clean? The short answer on this is a resounding no but there are exceptions. If we are talking about a heavy or a 1 rep max snatch or clean, we will definitely want to release the hook grip [during the third pull]. I want to clarify here that we always set up with hook grip to start the lifts. During the snatch, the release happens during the third pull where we violently turn our hands over and punch our arms to the sky. During the clean, the release also happens during the third pull when we pull ourselves under the bar as fast as possible! At this point we should be pushing our elbows up and maintaining contact with only fingertips on the bar to ensure a good front rack position.

It can be a bit tricky if you are not used to releasing the hook grip during the lift but there are some great positioning benefits. If you are not extremely flexible, holding hook grip at the top of a snatch or in your front rack of a clean will limit your flexibility and therefore limit your efficiency on the lifts. Here is a video from Olympian Chad Vaughn about releasing hook grip during a snatch.

When would you want to hold on to hook grip? Only on a lightweight CrossFit WOD in which you need to cycle the Olympic lifts as fast as possible. Like Isabel for example if you are able to string together multiple reps, your cycle time will be shorter if you hold on to your hook grip. [Rather than re-gripping on your lap for example]

Workout of the Day
4 rounds for time:
Row 400
Run 400

See Kyle jump over Summer. See Summer jump over Kyle.

Upcoming CrossFit Competitions

May 11th CrossFit Bonedale Pre-Regional Competition
Bonedale CrossFit Carbondale, CO
Entry fee $100
Click here to sign up.

May 18th Fresh Meat Competition
CrossFit Cuspice Denver, CO
Entry fee $55 individual/$100 team
Click here to sign up.

June 14th & 15th The Legends Competition
CrossFit 719 Colorado Springs, CO
100 individual spots available.
Click here to sign up.

June 22nd Rocky Mountain Master’s Throwdown
Crossfit Stapleton Denver, CO
Entry fee $75
Click here to sign up.

AMRAP in 20 min:
10 Thrusters 75/55 lb.
10 Pullups (C2B if you can)
10 Double KB Clean and jerk 35/25 lb.
10 Dips (modify w/jumping)

How do you know if you don’t try?

I love 2 things about this photo:
1. The support and help from Jay
2. Chris put his fear aside and gave it a go. How many of us wouldn’t even have the balls (or ovaries) to try a box jump this tall?

Workout of the Day
A. Basic 5 warm up OR coaches choice warm up

B. Deadlift, 5-5-5-5-5 up to 5RM and Bench press, 5-5-5-5-5 up to 5RM. It doesn’t matter whether you start on bench press or deadlift. Work with a partner. Take your time on lifts. Ensure good setup. Lift slow and heavy

Competitors
8 Tabata rounds of:
Hand release pushups
Killer ropes

then, 50 GHD situps

You may have already seen the video, but this is the video with commentary from Chad Vaughn himself.

Schedule UpdatesStrength class at 6:30am on Tuesday and Thursday has been cancelled. You can still attend strength on T/Th at 5:30am, 11am, 5 and 6pm. Thanks!

Workout of the Day
A. Basic warm up

B. 10-min ladder skill circuit: Perform 1 rep of each, 2 reps of each, and so on. If one get’s too difficult, drop back to 1 rep and continue until time is up.

Handstand hold, walk, or pushups
Strict toes to bar
High box jumps (choose your own height)

C. Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Box jumps 24/20″

Competitors
Back squat, 5-5-5-5-5 up to 5RM

then,
10 Tabata rounds of double-unders, post lowest score

Here we go gymnastics peeps… big chipper for today. Instead of one skill, we will be going over all the movements from the workout.

GWOD:
For Time:
10 wall climb forward rolls
10 box jump overs
10 bar pullovers/skin the cat
10 cartwheels
10 floor kips
10 straight leg toes to bar
10 barrel roll burpees
10 candlesticks

***10 rope climbs (you can do them at any time, in any rep scheme throughout the workout. Just get them done).

Workout of the Day
10-9-8-7-6-5-4-3-2-1 reps for time:
Front squat 155/105 lb.
Weighted dips 35/25 lb.
Run 150 w/plate 45/35 lb.

Workout of the Day
A. Basic 5 warm up

B. Double under and rope climb technique

C. 5 rounds for time:
40 seconds of double unders or running in place singles
rest 20 seconds
1 minute of Kettlebell swings 72/53 lb. or 53/35 lb.
rest 1 minute
90 seconds of rope climbs
rest 30 seconds

Post only LOWEST scoring round for each of DU, KBS, and climbs. Ex - if you scored 60, 60, 60, 55, 55, 50 for double unders, you only need to post 50 for that event.